DHA (docosahexaenoic acid) wani abu ne mai yawan omega-3 fatty acid. Yana da muhimmanci ga gina jiki ga duka yara da manya. DHA wajibi ne don lafiyar jikinka na jiki ciki har da kwakwalwarka da tsarinka mai juyayi. Yana taimaka wa lafiyar hankali, hangen nesa, da zuciya mai kyau. DHA ba ta zama ta jikinka ba, saboda haka kana buƙatar samun wannan mahimmanci mai gina jiki ta hanyar abincin da kake ci.
DHA A Dairy Milk
DHA tana samuwa a cikin nono nono na iyaye masu cin kifi, qwai, da nama mai nama. Yana da muhimmanci ga ci gaba da ci gaba da kwakwalwar jaririnka da tsarin jin tsoro, musamman tun da yake kwakwalwar jaririnka ta girma sosai a cikin shekarar farko ta rayuwa da kuma matakan girma a ranar haihuwa. Har ila yau, tana taka muhimmiyar rawa wajen ci gaba da idon jariri, kuma an yi imani da yaɗa IQ na yaro.
DHA yana da mahimmanci cewa jariri dabarun kamfanonin yanzu suna kara DHA ga samfurorin su. Duk da haka, ba a sani ba idan DHA ta kara da cewa ƙira ya kasance mai amfani ga jarirai kamar DHA wanda ke faruwa a cikin ƙwayar nono.
Ya kamata ku dauki DHA kari idan kuna shan nono?
Da kyau, ya kamata ka samu kimanin miliyon 1.500 na DHA a mako daya, mafi dacewa daga abincin da kake ci. Amma, muna bukatar mu kasance masu tsinkaye. A cikin kwanakin da kuka ji daɗi azaman mahaifiyar nono , ya fahimci cewa cin abinci mara kyau da abinci mai kyau (ba shi kadai samun adadin kuzari ) yana da wuyar gaske.
Saboda haka zaka iya buƙatar kariyar abincinka tare da ƙarin DHA.
Abincin bitamin naka na iya zama DHA, amma idan ba haka ba, yi magana da likitanka game da ɗaukar DHA na 200 zuwa 400 milligrams a rana.
Yadda za a samu DHA mai kyau daga Abincin
Don tabbatar da cewa jaririn ya sami isasshen wannan muhimmin acid omega-3, yana da muhimmanci ka sami DHA cikakke a cikin abincinka.
Zaka iya samun DHA ta cin abinci:
- Kwayar kifi kamar salmon, mackerel, herring, sardines, da tuna
- Red nama
- Organ nama
- Qwai
- Dukan madarar giya
- Green kayan lambu
Yadda za a samu DHA Dadi Idan Kayi Ciniki ne ko Kayan Ciki
Idan kana shan nono a kan wani cin abinci maras nama ko mai cin ganyayyaki mai cin ganyayyaki , to, zaka iya samun DHA mai dadi daga abinci irin su:
- Damaran 'ya'yan itace da man fetur (1 teaspoon per day)
- Canola mai
- Edamame ko Soybeans
- Walnuts da Brazil kwayoyi
- Alkama na hatsi
- Suman tsaba, chia tsaba, da kuma sunflower tsaba
- Algae da Seaweed
Duk da haka, DHA mai cin abinci daga waɗannan kayan abinci marasa dabba bazai isa ba. Ya kamata ku yi magana da likitanku game da shan wani bitamin wanda ke dauke da DHA ko shan ƙarin DHA na yau da kullum. Kuna iya la'akari da ƙara wasu samfurori da kuma qwai zuwa ga abincinka yayin da kake ciki da kuma nono.
Sources
Cibiyar Harkokin Ilimin Harkokin Ilmin {asar Amirka. Sabon Gidan Jagora Ta Hanyar Yara. Bantam Books. New York. 2011.
Bradbury, J.Docosahexaenoic Acid (DHA): Abincin Gwaji na Tsohon Kwayar Zamani na zamani. Abubuwan abinci, 2011. 3 (5), 529-554: http://doi.org/10.3390/nu3050529
Lawrence, Ruth A., MD, Lawrence, Robert M., MD. Yarayar Yarinyar Jagora Ga Kwararren Kwararren Kwararren Kwararru. Mosby. 2011.
Riordan, J., da Wambach, K. Tsunyarwa da Labaran Dan Adam Hudu na Hudu. Jones da Bartlett Learning. 2014.
Edita Donna Murray